How To Stop Snoring While Sleeping

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Snoring during sleep is a common problem for many people. It disturbs people when they sleep next to us and can sometimes cause arguments between couples.

Don't allow anything to damage your relationship. It's time to stop suffering from sleep apnea and other similar conditions that can lead to excessive snoring.

But how can you stop snoring – while you are sleeping? 

Let's look at a few practical suggestions:

Lose Weight

One proven solution for snoring is losing some extra pounds. Snoring is often caused by weight gain.

People who snore can try restricted eating plans and exercise routines to stop their snores.

However, this isn't always true for everyone and some people may be affected by it even if they're thin.

Choose A Younger Lifestyle

how to stop snoring while sleeping

Aging is often the reason behind snoring. You definitely can’t get younger, but what you can do is change your lifestyle so that the problem can be cured.

You need to change your bedtime routine and also incorporate an exercise routine into your daily schedule. 

As people get older, they tend to snore because their throats narrow and their muscles lose some strength. To solve this problem, you need to practice throat exercises regularly.

You can try various throat exercise techniques. For example, one technique would be to say the five vowels (a, e, i, o, u) for three minutes every day.

You can alternatively use the tip of your tongue to gently touch the front teeth and then quickly move it back.

Try it for about three minutes every day as a way to treat snore problems. One way to get rid of snoring is by contracting the muscles at the back end of the throat.

This causes the uvula to rise and fall. You need to continue doing this for about thirty minutes.

Try a Different Sleeping Position

Snoring can be caused by the collapse of the back walls of the throat when someone sleeps on his/her back.

A good alternative can be trying out a different position where you sleep on your sides instead of your back.

Also, lying down flat on your back can help open up your nasal passages and eventually stop you from snoring.

Stop Drinking Alcohol

how to stop snoring while sleeping

Snoring may be caused by smoking and/or excessive alcohol consumption.

Many people don't snore during normal circumstances. They usually snort after consuming alcohol or due to their addictions to smoking or alcohol.

So, stop drinking and smoking for an efficient treatment.

Resolve Nasal and Sinus Problems

Snore problems are usually thought to be caused by nasal problems and sinus problems.

If people face these issues, they should seek out proper treatment so that their snoring can be cured.

Use The Right Medication

Some tranquilizers, including Lorazepam (Ativan) and Diazepam (Valium), can increase muscle relaxation and may be associated with snoring.

You should take these drugs in smaller amounts so that you can solve any sleep apnea issues.

Clear Your Sinuses

how to stop snoring while sleeping

Blocked noses can be one of the reasons why people snore.

Before sleeping, it would be a good idea to clean out your nasal passages. You can use a nasal spray and nasal strips to treat congestion.

Address Your Allergies

Snorers who suffer from allergic reactions may also be prone to obstructive sleep apnea (OSA).

To prevent this, it is advisable not to expose yourself to dust mite allergens and also the skin flake of your pet which can cause allergies.

Anti-Snoring Devices

mouth guard for snoring

Another possible option is anti-snoring devices. These typically look like an athletic mouthguard – they keep your airway open and allow for better breathing while sleeping.

Go to the Otolaryngologist

A sleep specialist or ear, nose, and throat (ENT) doctor might recommend surgery to treat your snore problem.

Different treatments are used for different patients depending on the causes of their problems.

While some suggest you go for pharyngoplasty, others may prescribe palatoplasty.

There are a few laser treatments available for sleep apnea, including LAUP, palatal implants, and somnoplasty.

So, as you can understand, the treatment procedures for snoring vary from one person to the other.

First, you must determine the cause of your snoring problem. Then, take action by following the appropriate remedy.

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